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According to some recent studies, fasting for a set period of time each day can help us lose weight while also providing numerous health benefits to our bodies and minds. However, research is still in its early stages, and the benefits of fasting are not yet proven.
Although, from an evolutionary standpoint, the question makes a lot of sense. Humans evolved in environments where there was a scarcity of food and they were forced to fast. Today, we not only do not have to search for food, but we also spend the most of our days sitting down and eating whenever we want, despite the fact that our bodies are not accustomed to this behavior.
What is Intermittent Fasting?
Although it is thought to be a good strategy to lose weight, intermittent fasting is not a diet but rather an eating plan in which you don’t eat for a period of time and can only drink water or non-calorie beverages during that time.
Intermittent fasting is defined as eating and not eating at regular intervals. Intermittent fasting can be accomplished in a number of ways:
5:2 Fast
During the two days of fasting, you can eat 500-600 kcal spaced out across one or two meals if you choose this option. For example, vegetable soup, steamed hake with vegetables, tortillas, and so on.
It is preferable if the fasting days do not fall on the same day. Do it on Tuesdays and Thursdays, for example, then eat normally the rest of the week. Fasting for more than one day in a row is risky and can cause complications including headaches and hypoglycemia.
24 Hour Fast
This involves restricting all foods for 24 hours once or twice a week.
Fast 16:8
You fast for 14-16 hours and then consume all of your daily calories for the final 6-8 hours. This can be done on a daily basis or multiple times each week.
Health Benefits of Intermittent Fasting
Fasting puts your cells under modest stress, which may be the secret behind the health advantages.
The process of responding to this stress is thought to improve the cells’ ability to deal with stress and possibly help them fight disease.
The following are some of the probable health benefits of fasting:
- Increases weight loss
- Increase energy
- Promotes cell repair
- Reduces insulin resistance and protects against type 2 diabetes .
- Reduces bad cholesterol (LDL)
- promotes longevity
- Protects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s
- Improves memory and increases brain function
- Makes cells more resistant
Possible Risks of Intermittent Fasting
Fasting is not difficult for a healthy and well-nourished individual, but there are times when it is best to avoid it or visit a doctor first.
It is not recommended in the following situations:
- Very low weight (BMI less than 20-25)
- Diabetes type 1
- Liver failure
- Renal insufficiency
- convalescence period
- Pregnancy
- Lactation
A doctor ‘s supervision is necessary in case of:
- Low blood pressure
- chronic disorder
- Type 2 diabetes
- High uric acid (gout)
Lose Weight with Intermittent Fasting
The distinction between intermittent fasting and other weight-loss approaches is that intermittent fasting does not require you to eliminate any foods from your diet; however, you must be conscious that not everything is worth it.
The intermittent fasting approach presupposes that all of your meals must be healthy, that you should avoid ultra-processed foods, and that you should limit your sugar intake. When it comes to intermittent fasting, proper nutrition is really important, so assess your eating habits and try to remove or limit all of the foods that you already know are bad for you.
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